THUFEB10

CrossFitAllen – CrossFit

Warm-Up

AMRAP 4:

8 Bodyweight Reverse Lunges

6 AbMat Sit Ups

4 Calories Row

Alternating Quad Stretch

Active Spiderman

Active Samson

Updog to Downdog

Overhead Wall Stretch

Skill

With the Open less than 20 days away, now is the time to start working on some of your weaknesses!

Spending 8 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (AMRAP – Reps)

“GOAT DAY EMOM”

EMOM 25 (5 Rounds):

Minute 1: Front Rack Step Back Lunges (45/35)

Minute 2: Calorie Row

Minute 3: Ab Mat Sit Ups

Minute 4: “GOAT” Skill

Minute 5: Rest
*Your Score is the lowest Round of Lunges + Lowest Calorie Row + Lowest Round of Ab Mat Sit Ups

Extra

8 Rounds of

0:20 work : 0:10 rest

Rounds 1-2: Flutter Kicks

Rounds 3-4: Strict Knee to Chest

Rounds 5-6: Side Plank (1x each side)

Rounds 7-8: Front Plank

Extra

20 Minute Recovery Jog

At Home METCON

Metcon (Time)

50-40-30-20-10:

Dumbbell Reverse Lunges

AbMat Sit-ups

1,000m, 800m, 600m, 400m, 200m:

Run

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